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Are salt tablets necessary after a 2.5 hour / 20K exhaustive MTB?

  • 03-09-2012 1:09pm
    #1
    uberalles
    Registered Users Posts: 836 ✭✭✭


    After a fast exhausting MTB do I need to take a salt tablet?
    I would have lost a considerable amount sweat and Im wondering is it necessary.

    I fekt very tired for days after a cycle and Im wondering is salt deficiency the cause.

    The OH insists in low sodium salt in cooking and table salt

    Anyone any opinion / advice?


Comments

  • #2
    Explosive_Cornflake
    Registered Users, Registered Users 2 Posts: 2,127 ✭✭✭Explosive_Cornflake


    You take the salt whilst you are sweating. For 2.5 hours it would not be a bad idea.
    I normally have some tortillas the night after a cycle, but if it's warm I'll put a zero in a water bottle.


  • #3
    Beasty
    Administrators, Social & Fun Moderators, Sports Moderators Posts: 77,572 Admin ✭✭✭✭✭Beasty


    Are they necessary? I hope not, as I've never taken them in my life. I don't add salt to any food either.

    Are you cramping at all? That's probably more of a sign of salt deficiency after, or during a long ride


  • #4
    Explosive_Cornflake
    Registered Users, Registered Users 2 Posts: 2,127 ✭✭✭Explosive_Cornflake


    Beasty wrote: »
    Are they necessary? I hope not, as I've never taken them in my life. I don't add salt to any food either.

    Are you cramping at all? That's probably more of a sign of salt deficiency after, or during a long ride

    I would not say that they are necessary, but I only use water when I am on the bike. I have got rid of slight heahaches through the use of salt, but I eat very little salt during the day as nearly everything I eat I cook and I don't add salt to anything.
    Some marmite on bread would probably be enough, but if it's a warm day I find it comforting to have a zero in the water bottle as it's nice to be to taste what you are drinking.


  • #5
    Seaswimmer
    Registered Users, Registered Users 2 Posts: 1,988 ✭✭✭Seaswimmer


    Explosive_Cornflake wrote: »
    I would not say that they are necessary, but I only use water when I am on the bike. I have got rid of slight heahaches through the use of salt, but I eat very little salt during the day as nearly everything I eat I cook and I don't add salt to anything.
    Some marmite on bread would probably be enough, but if it's a warm day I find it comforting to have a zero in the water bottle as it's nice to be to taste what you are drinking.

    without being too gross if your sweat tastes salty then you are ok..


  • #6
    Beasty
    Administrators, Social & Fun Moderators, Sports Moderators Posts: 77,572 Admin ✭✭✭✭✭Beasty


    I'm not saying salt is not the issue here, but pointing out other signs. I'm not sure that salt deficiency can be identified from fatigue alone.

    Adding salt to a diet which may already include too much (as many do in Ireland and Western society in general, although it looks like the OP's OH is already aware of that), is not generally considered a good thing


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  • #7
    Tenzor07
    Registered Users, Registered Users 2 Posts: 8,999 ✭✭✭Tenzor07


    I think it's more to do with fitness level than salt...

    I take it you brought plenty of water/banana's/fig rolls on your spin?

    Though I have never heard of people having to use salt tablets, High5 Zero Electrolyte Tablets would be more like it...


  • #8
    mcgratheoin
    Registered Users, Registered Users 2 Posts: 1,461 ✭✭✭mcgratheoin


    uberalles wrote: »

    Anyone any opinion / advice?

    Good series on dehydration and fluid replacement

    http://www.sportsscientists.com/2008/01/featured-series-on-science-of-sport.html


  • #9
    seamus
    Registered Users, Registered Users 2 Posts: 68,317 ✭✭✭✭seamus


    I don't add salt to anything and I've never needed to take any kind of additional salt while on the bike or afterwards.

    A salt imbalance in the body is primarily caused by consuming excess water, so that your salt to water ratio is off kilter. It's quite difficult to "sweat out" too much salt, since the body has its own regulation methods in place which basically ensure that the level of salt in the body is managed.

    Excess sweating more often results in an excess of salt in the body as the volume of water reduces. Drinking water on the bike will help maintain this balance rather than have the effect of flushing out salt.

    It's only over ridiculous time and effort spans like 12 or 24 hours that you need to worry about salt. For 2.5 hours on the bike many people will tell you that you don't really need anything more than water, provided that you eat before you leave and then again once you get home.


  • #10
    Popoutman
    Registered Users, Registered Users 2 Posts: 1,363 ✭✭✭Popoutman


    Personally I found that even when I was at my fittest (training for marathon kayaking) if I didn't get a few grams of salt after serious exercise or a race I used get the most unmerciful cramps in my thighs and back a few hours after the event. An extra packet or two of salt on my McD's chips and I stopped getting them. I'm careful these days to try to balance salt intake with replenishment after heavy exercise.
    I don't add salt to food much anymore but I do post exercise. Works for me, YMMV.

    I'm well familiar with the cramps that come from too much water (after some near-drownings when kayaking) and the cramps from over-sweating. There is a lot of difference between the two..


  • #11
    uberalles
    Registered Users Posts: 836 ✭✭✭uberalles


    I tend to drink 2 litres of water in two hours with a boraca tab thrown in.

    I have to peel the t shirt off myself. Sweat like a hog I do.

    I eat before but tend to have 0 food afterwards but have one guinness.


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  • #12
    FISMA
    Closed Accounts Posts: 2,616 ✭✭✭FISMA


    uberalles wrote: »
    After a fast exhausting MTB do I need to take a salt tablet?

    Unless you are cycling in Arizona, no.

    You should be drinking something like Gatorade, Powerade, or the like to replace salts, sugars, electolytes, and all.

    I would be willing to bet that your regular diet leaves you with a surplus of salt.

    I cycle 80miles a day regularly in high temperatures and have never needed to use salt tablets.


  • #13
    uberalles
    Registered Users Posts: 836 ✭✭✭uberalles


    FISMA wrote: »
    uberalles wrote: »
    After a fast exhausting MTB do I need to take a salt tablet?

    You should be drinking something like Gatorade, Powerade, or the like to replace salts, sugars, electolytes, and all.


    Do you drink those before / during and/or after ?


  • #14
    FISMA
    Closed Accounts Posts: 2,616 ✭✭✭FISMA


    uberalles wrote: »
    Do you drink those before / during and/or after ?

    Before, mostly water, maybe some Gatorade.

    During - Gatorade, Gatorade, and more Gatorade.

    After - back to water. Maybe a recovery drink if you wish.


  • #15
    Lumen
    Registered Users, Registered Users 2 Posts: 31,141 ✭✭✭✭Lumen


    FISMA wrote: »
    During - Gatorade, Gatorade, and more Gatorade

    Your dentist must love you. :pac:

    I have read about some less cariogenic substitutes for commercial energy drinks. One example is Isomaltulose (Palatinose)

    http://en.wikipedia.org/wiki/Isomaltulose

    "One of the most important researches on Isomaltulose is conducted by the FDA (Food and Drug Administrator) in 2008 to prove the claim that the substance won’t promote tooth decay. With evidence provided from companies that deals in isomaltulose production such as Cargill International and Beneo-Palatinat and various expert nutritionists, FDA started a review and fact finding process that ultimately come to a conclusion that approved the claim."

    The fact that it's low-glycaemic and low-insulinemic is a bonus.

    Cheap too.

    http://www.myprotein.com/ie/products/palatinose

    Haven't tried it myself yet.


  • #16
    FISMA
    Closed Accounts Posts: 2,616 ✭✭✭FISMA


    Lumen wrote: »
    Your dentist must love you. :pac:

    Dentist: Candy! No - eat potato chips...

    Heart Doctor: Potato chips! No - eat candy...

    Just cannot win!


  • #17
    monkeypants
    Closed Accounts Posts: 2,386 ✭✭✭monkeypants


    I was on the bike for over eight hours yesterday. Drank plenty of regular High5 and some other stuff as it was warm, but didn't bother with the salt/electrolyte tablets. Feel fine this morning, if a wee bit weary.


  • #18
    monkeypants
    Closed Accounts Posts: 2,386 ✭✭✭monkeypants


    As long as it's not bath salts or Joe Duffy will be after them again.


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